Wednesday December 9th

Class Link For All Classes

Video Brief

Warm-up:

1 min Burpees, 1 min Squats.

Mobility:

Lax Shoulders – 1 min each side, Couch Stretch – 1 min each side.

Specific Warm-up:

3 Rounds of 10 Banded Rows, 10 SA RKBS (5R/5L), 10 SA Strict Press (5R/5L).

Part 1: 

4 Sets of 6-10 SA DB Rows. Rest 90 seconds between sets

Part 2:

4 RFT of 25 Single Arm OH Lunges (KB/DB), 25 Situps, 25 RKBS, 25 Box Jumps.

Alternatives:

OH Lunge => Front Rack Lunge => Suit Case Lunge, Box Jumps => Step Ups/Broad Jumps (4’/3′)

Cooldown:

Foam Roll Quads – 2 min, Foam Roll Glutes – 1 min each

Notes:

Work at a good pace, try to keep rounds under 3 minutes. You can alternate Arms on Lunges as needed. If you have a light KB do 30 Single Arm RKBS alternating every 5.